Okuqukethwe kwe-caloric yokudla kuyisikhathi esiyinhloko ekwenzeni ukunciphisa umzimba, ukugcina ifomu nokuqashwa kwabantu. Ngezinye izikhathi kunzima ukunquma: udle isitsha se-borsch noma ingxenye ye-porridge ngenyama. Yini ezoba usizo, unike amandla engeziwe futhi encane ibekwe endaweni engqimba yamafutha? Ngemva kokubonisana nabadlali bezintambo nabadlali, sakha uhlu oluhle lokudla okuphansi kwekhalori kanye nokudla kuwo wonke ukudla. Yamukela izincomo zethu, futhi akudingeki usebenzise ukulinganisa kwekhalori eliyinkimbinkimbi yokukhonza ngamunye.
Ukudla okuphansi kwekhalori: yini ongayidla kwasekuseni?
Ngokuqinisekile uzwile kumama, umqeqeshi, izondlo zokudla, ukuthi ukudla kwasekuseni kufanele kuyanelise. Kodwa-ke, inhliziyo enhle, ayisho amafutha ngesinkwa sesinkwa namacwecwe amabili ephalaji. Ukudla kwasekuseni kufanele kube usizo, kusukela kuma-carbohydrate amancane namaprotheni, okuyinto ngaphambi kokudla kwasemini izonikeza umzimba amandla okusebenza okujwayelekile kuzo zonke izitho.
Ukudla okuphambili kokuqala ku-oatmeal ubisi lonke. Ukuze ungabi yisithukuthezi, uhlukanise isidlo ngezithelo ezomile, engeza uju, ubisi oluncibilikile, ujamu. Futhi ngezinye izikhathi wenza iphariji elisawoti ngebhotela futhi, isibonelo, nge utamatisi omusha.
Amaprotheni enempilo yasendlini sakusihlwa amaqanda ama-2-3 abilisiwe, ama-gramu angu-200 e-cottage shizi nge-spoonful of ukhilimu omuncu, ucezu lwesinkwa noshizi noma isinkwa esijwayelekile. Uma unesikhathi, ulungise amaqebelengwane ashizi ngaphandle kwebhotela ku-recipe yokudla. Futhi ukudla kwasekuseni kuzothatha ucezu lwezinhlanzi eziphekiwe noma ezibhaka, kanye ne-omelet kusuka emaqanda amabili.
Ukudla kwekhalori ephansi kakhulu kwasekuseni
- Ama-oat flakes, ingxube yezinhlamvu
- Banana, omisiwe, ama-apricot omisiwe
- Inhlanzi ebilisiwe - i-hake, i-pangasius
- Amaqanda enkukhu
- I-Cottage shizi, i-yoghurt / i-smoothies
- Amaqanda aqhephukile, isinkwa se-rye nebhotela / jam
- Sandwich nge ushizi, ingilazi ye-yazhenka
- I-puff pastry enenkukhu eyenziwe ekhaya
Kusukela eziphuzweni: itiye le-herbal uju, itiye eluhlaza, i-cocoa ngaphandle noshukela, ijusi elisha le-orange, ikhofi (kodwa kuphela uma ungayiphuzi esiswini esingenalutho, esiswini esingenalutho sandisa ubusika obushukela esiswini, kubangela i-gastritis ne duodenitis).
Imenyu ephansi yekhalori yokudla kwasemini nesidlo sakusihlwa
Ngentambama, abagijimi bakhetha ukudla ukudla okuncane, kepha lokhu akusho ukuthi nsuku zonke udinga ukukhipha isitshalo esisodwa. Senze izindlela zokupheka kokudla okuphansi kwekhalori kokudla kwasemini nesidlo sakusihlwa, okusizo kuphela okuwusizo, kodwa futhi futhi okumnandi kakhulu.
Ukudla kwekhalori ephansi kunazo zonke zokudla kwasemini nakudla
- Ilayisi ipharali enezithelo. Hlanza irayisi nxazonke bese uphonsa emanzini abilayo. Ngemuva kwemizuzu engu-5, engeza ama-cubes we-pan, ama-raisin, ama-apricot omisiwe noma amajikijolo. Sifaka isipuni soshukela - voila - isidlo esinomusa nesiphumule silungile!
- Isobho se-Lenten nenkukhu. Isisekelo se-recipe siyingqayizivele, kodwa esikhundleni somhluzi ocebile wengulube, sibilisa ithanga lekhukhu. Sipheka amafriji omabili noma ngesipuni samafutha omnqumo. Okuqukethwe kwe-caloric yale borski ngeke kudlule i-330 kcal. Futhi kuhlangene nengxenye entsha yesinkwa se-rye - lokhu kungukudla okuphephile.
- Ishukela segoroyi esinomhluzi we-broccoli ku-batter nomlenze wenkukhu. I-vitamin nesidlo sasemini. Yengeze nge ingilazi yamanzi e-orange.
- Isobho semifino elula. Kuyinto elula kakhulu ukuthenga esitolo ukuhlanganiswa kwemifino yokulungisa imifino, i-broccoli, i-cauliflower, i-peas eluhlaza, izaqathe, anyanisi, ilayisi. Yengeza futhi pepper elimnandi, isiqu semifino, amazambane angu-4-5 ngamalitha amathathu esobho. Ngoba umhluzi uzohamba umlenze wenkukhu.
- Isitshalo semifino sinezivithamini ezinomsoco, kalula futhi i-calories ephansi.
- Kusuka ekudleni, yenza oqoshiwe ogaxekile nge-krotithi egayiwe noma i-zucchini. Ukupheka okungcono kakhulu kuhhavini ngemifino noma ukupheka. Gwema ukuthosa. Ukuvuthisa kuvunyelwe.
Imikhiqizo ephansi yekhalori yetiyi: izinyo elimnandi ngenothi
Kokubili ngokomqondo nangokwenyama, ushukela liyadingeka. Kodwa yini okufanele uyidle ukuze ungabi ngcono? Kusuka kumasitolo okuthenga izothola i-chocolate emnyama "i-Brut", amakhukhi "Maria" nama-coat oatmeal. Lezi yizinketho ezingcono kakhulu ongayithenga itiye. Noma kunjalo, ungakhohlwa ukuthi awukwazi ukudla okungaphezu kuka-2-4 izinto ngosuku. Futhi akunandaba ukuthi ikhukhi noma ucezu wekholethi.
Izindlovu ezenziwe ekhaya zingadliwa kaningi. Ngaphezu kwalokho, ngezinye izikhathi ziwusizo kakhulu. Isibonelo esilandelayo ama cookies omzimba afakwe oat flakes nezithelo omisiwe. Bona iresiphi yakhe yevidiyo.
Esinye isidlo se-oatmeal yi-protein bar nezithelo.
Ama-pancake amnandi ayenziwe ngama-apula kanye ne-oatmeal ngaphandle kofulawa - ubumnandi obuwusizo wetiyi.
Phakathi kwamaswidi amaningi aphansi kakhulu kanye ne-high-protein jelly. Ukuze ukwenze, udinga 200 ml yogurt yemvelo, 20 g amaprotheni, isikhwama se-gelatin, ama-apula, amajikijolo nesinamoni. I-yogurt, amaprotheni, i-gelatin ixutshwe. Engeza ama-cubes ezithelo, amajikijolo bese uthumela isitsha esiqandisini amahora angu-1,5-2. I-Jelly ngaphandle kwe-GMO kanye nama-preservatives alungile!
Ithiphu: Thela i-gelatin ezinxenyeni ezincane bese uvuselela kahle. Kungcono ukuyenza i-blender noma i-mixer. Kungakhathaliseki ukuthi uhlakaze iphakethe le-gelatin emanzini ashisayo nge-100 ml bese uthele ingxube.
Ukudla okuphansi kwekhalori okuqukethwe kwamaprotheni aphezulu
Ithebula lemikhiqizo yekhalori ephansi
Uhlu lwemikhiqizo yamaprotheni engabizi esesitolo ngasinye:
- Inkukhu yamabele, amathanga
- Isibindi, inhliziyo
- Ama-lentils, ama-soybe, ama-chickpeas
- Oatmeal
- I-Cottage ushizi, ushizi onzima "isiRussia"
- Amaqanda enkukhu, okungukuthi amaprotheni
- Yenkomo ephekwe ekhaya
- Hake, ukuthwala, i-tuna
- I-Peanut Butter (ama-calories aphakeme, kodwa enempilo)
- Izinhlanzi
- Ama-Walnuts, ama-pistachios (amaprotheni aphakeme, okuqukethwe kwe-vitamin namafutha, okungaphezu kuka-10-20 g ngosuku)
Lona uhlu lwethu lokudla okuphansi kwekhalori. Hlanganisa okukhethwa kukho futhi uthole okuningi izitsha zokuzivocavoca! Ungakhohlwa ukwabelana zokupheka zakho zokuzivocavoca nezibonelo zokudla kumazwana.